8 ways to improve your squat

Man's potential has been pushed yet again. Powerlifter Ray Williams has just completed a "raw squat", without supportive wear like a squat suit or a bench-press shirt, of over 1005lbs. As you can see, Williams is firmly in beast mode, but yo don't have to be a pro powerlifter to flip the same switch. Start piling on the weight and hit the rack with MH's best-ever squat tips.

Start softly

Stop stretching. Static moves will actively weaken your muscles, but a well-designed warm-up can fine tune your body for an optimal squat session. Get all of the necessary fibres firing by starting with 10 reps of body weight squats, lunges, Russian walks and kettlebell swings. "Concentrate on soft tissue work, too," says PT Rob Aitken. "Spend time foam rolling all the major muscle groups in your lower body to reduce muscle tension and boost your range of motion." Using a roller mimics the work of a sports massage – without the price tag.

Foot loose

"If your feet can't flex properly, you're not going to get enough range in your squat," says PT Tim Hayes. Failing to work on your foot flexion can cause your heels to pop up mid-rep. This shifts the load onto your quads and away from your glutes, which reduces the overall efficacy of the move. Try placing your foot up against a wall, then lean your body out and in slowly to test the limits of your foot mobility. Do this stretch for 3 sets of 10 seconds before you get under the squat bar for an instant technique tune-up.

Find your best position

Forget protective pads. Resting 100kg on your neck is never going to be comfortable, but pulling the barbell tight into your upper back provides extra protection. Not only that, it incites extra muscle activation as well. "Opt for a narrow grip," says Aitken. "Your elbows should be tucked in to maintain a neutral position with your shoulders, engaging muscles in the upper back and lats." Push up from the squat as you pull the bar down through your back to work a greater range of muscles harder.

(Related: switch up your squat with our 5 best barbell moves)

Wide boy

To get deep, you need to go wide. "Most people squat too narrow," says PT Sean Lerwill. "Set your feet slightly wider than shoulder-width apart and open your feet, which in turn opens your hips." This stance allows a deeper squat and activates more of your glutes and hamstrings. A shallow squat shifts the emphasis to your quads, which might look good come shorts season but will also create muscle imbalances that can lead to injury. Leave your ego at the door and focus on a wider range of movement. Get low.

Add mind power

Your brain is the only body part involved in every single exercise. Use it wisely. "Visualising the muscles you are working in a sequence from glutes to hamstrings and then quads leads to a more powerful and effective squat," says Hayes. Researchers from the Cleveland Clinic Foundation found visualisation improves your brain's ability to signal muscle activity, which can be responsible for significant strength gains. Load up the barbell and focus your mind on your matter.

Head first

Use your head to nail the perfect technique. "If you move your hips up first and leave your head behind during the upward movement, you'll end the move by doing a good morning," says Lerwill. Visualise yourself being lifted from the squat position by a string attached to your head.

Give it a rest

To increase your strength most effectively do 5 sets of 3 reps and, most importantly, take your time. "When you're lifting very heavy in the lower rep range the aim is to activate all of your muscle fibres," says Aitken. "This requires a massive response from your central nervous system." Most gym-goers are too eager to get back under the bar. Increase your rest time to 3-6 minutes to ensure your body fully recovers. If your CNS is running on empty then so are your muscles.

Alone time

Ask a PT to assess your form and pick out any weaknesses. "Your muscles switch off if they aren't used enough," says Lerwill. "Turn them back on using isolation exercises and enjoy a carry over in strength to your overall squat." Squats work your glutes hardest; perform weighted glute bridges to bulk up your backside and watch your squat PB soar.

Daily Upgrade Newsletter

SIGN UP TO RECEIVE MEN'S HEALTH NEWSLETTERS

We sift through all the day's new research and studies to provide all – and only – what you need to know

Workouts and recipes from the best trainers and nutritionists in the world

Fitness challenges, culture picks, quizzes and everything else you need to make the most of your downtime

Enter your email address:

Please tick if you would prefer not to receive news & special offers from Hearst Magazines UK.
Please tick if you would like to receive news & special offers from selected partners of Hearst Magazines UK
Please tick if you would also like to receive the Men's Health Newsletter
Please tick if you would also like to receive the Men's Health Style Newsletter